Fitness training at home: The following exercises will help you get in shape.
No time for jogging or an intensive workout at the fitness centre? The following targeted full-body exercises will do wonders for your fitness in only a few minutes.
This simple workout is a good combination of cardio and strength exercises that you can do easily also at home in front of the TV. Repeat each exercise between 10 and 15 times.
Pushups: To strengthen the muscles in your trunk and arms.
- Assume the pushup position. The body should be in a straight line. The hands should be positioned further apart than your shoulder width, with fingers pointing to the front.
- Lower the upper body until your nose touches the floor.
- Keep this position shortly and then push yourself up to the starting position.
Squats: To strengthen the upper thigh muscles.
- Stand with your feet apart and knees slightly bent.
- Extend the buttocks towards the back and slowly lower yourself into a squatting position, as if you were sitting on a chair.
- Shift the pressure onto the heels, and then assume the starting position again.
Crunches: To strengthen the muscles in your trunk.
- Lie on your back.
- Lift your legs until your thighs point towards the ceiling, with knees at a 90-degree angle and the lower legs parallel to the floor.
- Raise the upper body by pulling it slowly towards your knees.
- Then slowly roll back to a lying position.
The more you do for your health, the more you stand to benefit.
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08.04.2015
In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.
